How To Lose 17 Pounds In 4 Days Marshfield Personal Trainer
What happens when you place a self-proclaimed fat kid into a season filled with over-zealous pastries, sauce-drenched meats, every fucking form of cookie, whoopee pie and ginger or pumpkin whatever in existence to his attention. Plus a trip to Alabama, Louisiana, Mississippi, Georgia, Connecticut, New York and Texas. Plus a map. And a car.
17 Pounds of weight gain is what happens! BOOM!
Even a fitness professional can put on body fat, despite what Facebook motivational posters and public perception believes.
And no, it’s not any easier to resist the temptations being a fitness professional and athlete.
God I wish the titles came along with circuit breaker switch to the hypothalamus.
#neednewbrain
Well, at the wise and self-leading decision of my lovely lady Alicia, I decided to join her, and be supportive of her desire to jump back on the Elimination Diet to clean ourselves up and rise against our newly sneaky stitch restrictive wardrobes.
#howdidthishappen
The following pictures will show you everything I have eaten and present you with a guide free of fat burners, protein powder, and weight reducing supplements.
Food and spices shed this November/December poundage from my body.
And if you are training family of the studio, I’ll also be sending a link to a page where eventually you’ll be able to read and review the meals I’ve created for Alicia and I while we have both followed the Elimination Diet to each lose more than 6 and 10% of our bodyweight respectively in just 4-5 days.
Alas, my meal plan : January 2nd, 2013 – January 6th, 2013 :
Belley Fitness How I Lost 17 4 Days Meal Plan Marshfield Personal Trainer
THREE IMPORTANT NOTES**
- I FOLLOWED THE FORMULA: I lost body fat super quick because I know how to stick to a formula and see it through. I didn’t cheat. I was tempted twice really bad within the office upstairs with one of my indulgences but I pushed it away and ate broccoli once and yogurt the other time.
- I HAVE 4 MAJOR INJURIES PREVENTING ME FROM WORKING OUT: Four major injuries! I didn’t work out once between the times I weighed myself from 179 to 162. I physically couldn’t. Left Leg MCL, Broken Tailbone Relapse, T10-T11 Disc Herniation, Right Forearm Tendon Sheath/Scar Tissue Mangle.
- MY CALORIES WERE LOW FOR ME (avg. 1,272/day): Why were my calories so low? Because my body felt adequately nourished with the micronutrient (vitamins, minerals) and macronutrient (proteins, fats, carbs) content from the food choices I made. Had I been training my needs would have risen. Even with injuries my resting metabolic rate is up, however, my body felt great after a couple of months of indulgences to eat a week’s worth of truly nutritious foods.
Remember, stick to the formula!
Live the dream and create the life you want!
High-fives and sweaty hugs!
Bobby
Marshfield Personal Trainer | Belley Fitness
Rob Belley
128
There are 128 days left until SUMMER 2012.
What are you going to do before then to go from muffin top to body rock?
Basically you thousands of tiny decisions to make these next 4 months.
And if I were you, rather then feeling overwhelmed with a abundance of choices, I’d simplify them down to a strategic, New England Patriots philosophy of one game at a time, or, one choice at a time.
This will provide you with the greatest return on your investment.
By simply approaching one choice at a time, you’ll be able to micro-manage your options easier, as well as create a quicker success pattern towards your rock solid body come June 2012.
If I were you, here’s my cheat sheet plan to get you started!
1. Drink loads of water… well how about 3L or maybe 4L per day.
2. Train through strength training, 4x per week.
3. Sleep 7-8 hours per evening.
4. Eat 5-7 servings of veggies per day.
5. Cut out all enriched flours.
6. Cut gluten out of your diet.
7. Perform 4-6 small BURST sessions per week, as Belley Fitness clients do at home.
8. Lower cortisol production by only worrying or focusing on those things you have absolute control over.
9. Choose proteins such as chicken, white fish, eggs and grass-fed meat.
10. Drop the scale and (if you’re a female) find a pair of jeans you can’t fit in and use them as your measuring stick of success. If you’re a male find a nearly tight fitting t-shirt and try to fill out 😉
11. Believe in yourself
Practice these simple steps and you’ll notice a big difference in a little time frame to get your motivation peaking and your body fat dropping!!
Help us help you live your dream,
Rob
Belley Fitness | a Marshfield fitness health club
www.rbfit.com
Coaching and Mentors. Whose Yours?
Call me old-fashioned, but in order to respect a coach I have to believe in their track record. They must have walked the walk for me to trust their talk.
At Belley Fitness in Marshfield we operate on the same principles.
This year alone we are signed up for over a dozen events thus far.
As well, the average trainer in our fitness studio has logged an average of 19 days of self-training per month. But that’s not equivalent to total sessions we each train per month. If you count home based sessions we do on the side, plus our double sessions, sometimes triple sessions it’s roughly 30-35 sessions per month for each of us.
How often does your trainer workout?
Tears Like This Mid-Workout Don't Hold Our Trainers Back From Our Sessions
When it comes to hiring business coaches I’ve only invested in some of the best in my industry. Brian Grasso, Chris McCombs, Pat Rigsby, Ryan Lee, Dax Moy (Canada, West Coast, East Coast, South, UK). These men have all led by example and are proven.
My personal trainer/strength coach/fitness professional is no other than Eric Cressey. Why? Because he’s one of the best in the world for helping people, such as myself, who have suffered from major injuries in the past and still strive to excel get the results they want. Plus Eric is legit! His facility rocks and his own training is proven. He’s a beast.
Besides, after all the clients at Belley Fitness’ programs are created the last thing I want to do is write/develop my own.
So when choosing anything in life, even your personal trainer, choose the one’s who do the dirty work and lead by example!
They are the ones who will show you, and tell you what it takes 😉
Help us help you live your dream Marshfield,
Rob
Belley Fitness | Marshfield
www.rbfit.com
I Heart Ice Cream. New Ice Cream Especially
I believe in complete accountability.
I believe in honesty with clients at the studio and friends and family too.
Let’s chalk this up as my emotional eating mistake 101… revisited for the 1,000th time in life my friend 😉
Hey, even the best of us professionals make mistakes.
The difference?
We saddle back up and get consistent again.
Here’s one of my greatest kryptonites of all time:
3,840 CALORIES : 184g FAT : 396g SUGAR!!!!!!
Ben & F’n’Jerry’s Done IT Again!!
My favorite…. Banana Cream Pie (note: Walmart Store Availability Only: Exclusive Flavor)
Least Favorite…. Chocolate Nougat Crunch.
Least Surprising…. The Greek Fro-Yo is Absoloutely NOT HEALTHY!! So don’t lie to yourself !
I know Greek yogurt is healthy, and peanut butter, and banana. But when Ben and Jerry get their cold cone fingers on these ingredients they fat-tweak the heck out of them!
Also, these cartons may or not may not be empty as of 3:04pm on Saturday afternoon…
My honesty is your lesson…
Don’t eat 4 pints of ice cream within 12 hours and expect not feel guilty about it immediately =)
Helping you live your dream,
Rob
Belley Fitness | Marshfield
www.rbfit.com
Elimination Diet Top 11 Foods
I was asked a couple times the past few days by clients about the Elimination Diet.
These questions came undoubtedly due to the new year craving to kick-start fat loss resolutions and to fit back into a favorite pair of jeans!
And I don’t blame anyone. I love getting on the Elimination Diet and I love the way I feel once I’m full swing and rightfully committed to sharpening my physique.
Anyway, I was asked via text messages and at the Marshfield studio what foods I’d stock up on if I were undergoing the Elimination Diet.
So I complied a list =)
Here’s my top 11!
- Eggs
- Sweet Potatoes
- Grass-Fed Beef
- Haddock
- Cauliflower
- Oranges
- Asparagus
- Cashews
- Salmon
- Bananas
- Blueberries
Granted, this list is catered to my own taste buds, however, you can choose from the dozens and dozens of foods that are available for the beginning of your own elimination.
Clients at Belley Fitness are requested to start their new meal plans with the Elimination Diet from 10-28 days before transitioning into the Belley Way Meal Plan.
Leading my life to help you live the dream,
Rob
Shit Women Say to Personal Trainers-Video
Ms. Holly of The Scoop at Belley Fitness and I both agree…
Pain is fascinatingly fun to witness overcome the faces of our clients =)
And we also agree this is one of the most hysterical true-to-life interpretations of a day-in-the-life of the fitness professional.
We may focus on different disciplines in fitness at the Marshfield studio, but, these are absolutely similar responses from both our list of loving clientele
Check this video out! It’s my colleague BJ Gaddour from Milwaukee playing the roll of female clients…
Everywhere.
“This meal plan sucks!”
“I have a big vacation coming up and need to lose 30 pounds STAT!”
“There’s nothing wrong with a little bread. People have been eating bread for centuries.”
“Is this making me bulky?”
“I feel like I have to go pee.”
“We should do more butt exercises.”
“How many calories should I eat?”
“Squats again?”
“Okay I can’t take this, I’ll just do some more cardio tomorrow and I’ll burn it off (reaching for a bread roll).”
Leading my life to help you live the dream,
Rob
Shit Women Say to Personal Trainers (Inspired by Shit Girls Say) – Video
Nutritional Guidelines
My body is the shape I live in,
and it shapes the way I live.
R.W.
- No-Nos
No Salt
No Sugar
No Caffeine
No Oil, use very sparingly
No Preservatives - Protein
Yes: Chicken and Turkey
Yes: Fish
Yes: Veal
Yes: Red Meat, sometimes
Eggs can be hard to digest for some
4 oz each time - Vegetables
Yes: Green Vegetables
Preferably Steamed
Potatoes
If combined with a green vegetable and not a protein
Yes: Root Vegetables - Salads
Yes: Romaine
Yes: Boston Bibb Lettuce
Eat Salad after the main course - Fruits
Cooked easier to digest
Avoid Canned
Dilute Fruit Juices with Water - Whole Grains
Wheat is sometimes a problem for people
Eat Oatmeal/Cooked Grain
Bread keep to a minimum
Avoid fresh dough from the oven - Dairy Products
Yes: Milk, Cheese, Butter, Yogurt
Hard non-processed cheese is usually easier to digest than soft cheese spreads - Cooking Methods
Yes: Steamed
Yes: Broiled
Yes: Grilled
Yes: Poached
No: Fried, Sautéed, Sauced - Drinking:
Yes: Water
Yes: Fresh Fruit Juices
Occasionally: Wine – diluted half and half with water
All of the above I took from pages 238-240 of The Raquel Welch Total Beauty And Fitness Program.
The decade of the 1970's "Most Desired Woman" according to Playboy Magazine
Funny how this book was published in 1984 many of the guide above are still promoted today…
nearly 30 years later.
I still have an original copy of this book.
I may not fully support the entire guideline above in The Belley Bible, however, I do agree with 90% of the above guide.
Leading my life to help you live the dream,
Rob
Santa is but a man. Even Mr. Claus bleeds.
Merry Christmas Everyone!
At Belley Fitness everyday is a training day; including the 25th of December.
I personally enjoy training on holidays, birthdays, really any day that celebrates life!
Today’s session included:
Rack Pulls, Decline Abdominal Work, Deadlifts, Anti-Rotational Ab Work, Boxing and Decline Bench Presses.
Roughly 60 minutes.
So even though it’s a joyous holiday, there’s a always a little room to exert some darkness 😉 Enjoy!!
Merry Christmas Claus
Live the Dream!
Rob